Alpha-GPC
- Effective dose
- 300–600 mg
- Evidence
- 2/5· Emerging
Last updated June 1, 2026
What it is
Alpha-GPC (alpha-glycerophosphocholine) is a choline-containing compound that supplies a precursor for acetylcholine, a neurotransmitter essential for muscle contraction and cognitive function. This mechanism underlies its use as a pre-workout ingredient aimed at power and focus.
Benefits
Doses of 300-600 mg taken 30-60 minutes before training have shown improvements in peak power output, force, and related performance measures in small studies. Some research also reports increased post-exercise growth hormone, though performance relevance is unclear.
When to take it
Take 30-60 minutes before exercise.
Side effects
Usually well tolerated; higher doses may cause headache, nausea, or dizziness. Long-term safety data in healthy athletes are limited.
Sources
Products containing Alpha-GPC
No products in our database contain this ingredient yet.